The lat pull down is a staple of many strength training workout programs. It is a compound exercise that requires the use of a cable machine with a lat pull down bar attachment. The lat pull down works the major muscles in the back as well as other muscles in the upper body. Incorporate the lat pull down exercise into your routine two to three times per week to strengthen and develop your back muscles.
Execution
Sit facing the weight tower. Adjust the weight to a weight heavy enough to challenge you -- choose a weight that you are only able to pull 12 to 15 times while using good form. Grasp the wide lat bar attachment in a wide overhand grip. Your hands should be slightly wider than shoulder-width distance apart. Lean back slightly. Exhale and slowly pull the bar down to your upper chest. Take care not to hunch your back. Hold the bar to your chest for a pause, then inhale and slowly return to the starting position. Do not let the weights bang onto the stack. Do two to three sets of 12 to 15 repetitions.
Latissimus Dorsi
"Latissimus dorsi" is Latin for "broadest muscle of the back." It is a large, flat muscle whose fibers run parallel from their origins on the spine and ribs of the mid and lower back up to the front of the head of the humerus. The lats are responsible for extension and adduction of the arm, so performing moves of these type work the lats. Lat pull downs with a wide grip are extension moves, while narrow-grip pull downs are adduction moves. You should change your hand position between these two grips to train the latissimus dorsi muscles most effectively.
Teres Major
The teres major is a small, flat muscle responsible for the same actions of the arm as the latissimus dorsi. It is commonly called the "lat's little helper" and is worked at the same time as the lats. It originates on the lower edge of the shoulder blade, below the latissimus dorsi, and inserts on the head of the humerus in almost the same place as the lats.
Other Muscles
Synergist muscles are those that aid the movement of another muscle. In this case, synergist muscles are ones that help perform the lat pull down. They include the brachilias, brachioradialis, biceps brachii, posterior deltoid, rhomboids, lebator scapulae, pectoralis, and the lower and middle trapezius muscles. Dynamic stabilizer muscles are those that provide joint stability during moves. During the performance of lat pull downs, the long head of the triceps is the dynamic stabilizer.
Caution
People who are prone to shoulder impingement should restrict "arms over head" moves such as the lat pull down. If you are affected by this issue, incorporate other back exercises such as the one-armed row for an effective workout.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- You Can Learn: Lat Pull Down
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